Maintaining a healthy urinary bladder is essential for overall well-being, as the bladder plays a critical role in storing and expelling urine, which contains waste products from the body. Healthy bladder function depends on good habits, lifestyle choices, and awareness of risk factors. The normal functions of the bladder include storing urine at a low pressure without leakage of urine and also expelling urine comfortably without the person having to strain when there is an urge.

Healthy Eating and Hydration - A balanced diet and proper hydration are foundational for bladder health. Drinking enough fluids, especially water, helps to flush out toxins and bacteria from the urinary tract, reducing the risk of infections and irritation. It is recommended to drink enough liquids so that you urinate every few hours and your urine is pale yellow, indicating proper hydration. However, individuals with certain conditions, like kidney failure or heart disease, should consult healthcare providers about appropriate fluid intake. Certain foods and beverages can irritate the bladder and exacerbate symptoms such as urgency or incontinence. These include alcohol, caffeinated drinks (coffee, tea, sodas), spicy foods, artificial sweeteners, chocolate, citrus fruits, and tomato-based products. Avoiding or limiting these can help reduce bladder irritation and inflammation.

Bathroom Habits - Good toileting habits are vital for bladder health. It is important to urinate when you feel the urge and avoid holding urine for prolonged periods, as this can weaken bladder muscles and increase the risk of infections. Aim to urinate at least every 3 to 4 hours. When urinating, take your time to fully empty your bladder; rushing may leave urine behind, which can lead to infections. For women, sitting on the toilet seat rather than hovering helps relax the pelvic muscles and allows complete emptying of the bladder. Wiping from front to back after using the toilet prevents bacteria from the bowel from entering the urethra, reducing infection risk. Urinating after sexual activity is also recommended to flush out bacteria introduced during intercourse.

Pelvic Floor Muscle Exercises - Strengthening the pelvic floor muscles through exercises such as Kegels is highly effective in maintaining bladder control and preventing urinary leakage. These muscles support the bladder and urethra, helping to hold urine in during activities like coughing, sneezing, or lifting. Both men and women benefit from regular pelvic floor muscle training, which can also improve bladder emptying and reduce urgency.

Maintaining a Healthy Weight and Physical Activity - Excess body weight increases pressure on the bladder and abdominal muscles, which can lead to urinary incontinence and other bladder problems. Maintaining a healthy weight through balanced nutrition and regular physical activity helps reduce this pressure and supports bladder health. Exercise also helps prevent constipation, which can negatively impact bladder function by putting pressure on the bladder and interfering with its ability to expand properly.

Avoiding Smoking and Managing Constipation - Smoking is a major risk factor for bladder cancer and can worsen bladder irritation. Quitting smoking improves bladder health and reduces the risk of serious bladder diseases. Constipation can exacerbate bladder problems by increasing pressure on the bladder and urinary tract. To prevent constipation, consume a diet rich in fiber (whole grains, fruits, and vegetables), drink adequate water, and stay physically active.

Awareness and Medical Consultation - Recognising symptoms such as voiding difficulty, frequent urination, urgency, leakage, or pain is important. While healthy habits can prevent many bladder issues, some symptoms may indicate underlying conditions requiring medical attention. Open communication with healthcare providers is crucial for diagnosis and treatment. Many bladder conditions are treatable with lifestyle changes, behavioural therapies, medications, or surgery.

In summary, the key tips for a healthy bladder are -

• Drink adequate water; avoid excessive caffeine and alcohol.

• Eat a balanced diet; avoid bladder irritants.

• Urinate regularly and fully empty your bladder.

• Practice good hygiene (wiping front to back, urinating after sex).

• Perform pelvic floor muscle exercises daily.

• Maintain a healthy weight through diet and exercise.

• Avoid smoking.

• Prevent and manage constipation.

• Consult healthcare providers if symptoms arise.

Adopting these habits promotes optimal bladder health, reduces the risk of urinary incontinence and infections, and enhances quality of life. This comprehensive approach, combining diet, hydration, exercise, hygiene, and medical awareness, is the best way to maintain a healthy urinary bladder throughout life.

Dr Renu Thomas, Senior Consultant and Coordinator, Dept of Urology, KIMSHEALTH, Thiruvananthapuram